Training Log Archive: cfosp1In the 7 days ending Oct 10, 2015:
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Saturday Oct 10, 2015 #
Roller Skiing Skate 1:28:46 19.58 km (4:32 / km) +180m 4:20 / km
ahr:128 max:156 shoes: Pursuit T6004 roller skis
7:22 AM; Elm Creek Park Reserve
10.4 °C; Clear
With Karl and Mike. Beautiful fall morning, the colors are starting to really show! Easy 20 km, less than what we wanted but there was a foot race starting and we all had other things on our programs.
Hiking 11:44 [1] 0.54 km (21:44 / km) +6m 20:35 / km
shoes: Teva Terra Fi
4:38 PM; Black Brook, WI
20.8 °C; Clear
Explored a wild meadow. There was a deer stand and a somebody had mowed trails into the grass. looked almost like the start of an xc skiing trail. Fall colors are starting their show.
Kayak: River 20:56 [1] 1.42 km (14:45 / km) +3m 14:35 / km
4:09 PM; Black Brook, WI
21.0 °C; Clear
From Tom's cabin to US 46 bridge. Gorgeous evening, A wind pushed us upstream. Tom assigned a newly aquired glue-and-stitch kayak someone made. Well built craft and easy to navigate but the heavy paddle made me appreciate even the inexpensivy plastic blades that came with our Hobie kayak. Beautiful out! I spritned ahead and then took pictures of my frineds as they approached.
Kayak: River 15:39 [1] 1.56 km (10:02 / km)
4:53 PM; Apple River near Amery, WI
20.7 °C; Clear
Paddle back to Tom's cabin. Wind was not a factor, we were protected by the riparian forest.
Friday Oct 9, 2015 #
Biking Commuting 31:50 14.21 km (2:14 / km) +65m 2:11 / km
ahr:134 max:155 shoes: All-City Space Horse
6:19 AM; Hamline Midway/Como Park
7.1 °C; Partly cloudy
First ride with the Fitbit Surge. Not bad, easy to use and I like the watch/fitness device combination. Don't think I would have bought it or would buy one again hadn't it been for the discount through work. Not much that my Garmin wouldn't do better, mostly. I do like the sleep functions with silent alarm, and especially the constant HRM. But this is about the ride, not the device. Cool morning but quiet ride, just as I like it. Was dressed appropriately, including a light pair of gloves.
Hiking 33:37 3.43 km (9:48 / km) +22m 9:30 / km
ahr:102 max:147 shoes: Nike Air Pegasus+ 29 Trail WR
4:42 PM; Hamline Midway/Frogtown
13.5 °C; Cloudy
Dogs are out of control, too much energy due to cooler temps. Fun to see them run tirelessly. Even good old Mellie was running through the bushes and weeds along the steep railroad embankment. At one point I hear snoring, There was a hobo lying under the Hamline Ave pedestrian bridge.
Biking Commuting 34:02 13.92 km (2:27 / km) +88m 2:22 / km
ahr:128 max:152 shoes: All-City Space Horse
3:57 PM; Hamline Midway/Como Park
13.6 °C; Cloudy
Did a slight variation on the regular route, taking the road to the bottom of St. Anthony Falls upper lock. I can't believe that I never did that, in two years of regular riding. Nice view and a nice climb. Had a friendly exchange with the flag persons at the UMN heat plant construction site. Then through South St. Anthony, just for the heck of it.
Thursday Oct 8, 2015 #
Biking Commuting 31:22 13.98 km (2:15 / km) +73m 2:11 / km
ahr:122 max:150 shoes: All-City Space Horse
6:14 AM; Minneapolis-St. Paul
13.0 °C; Cloudy
When I woke up at 4:30, it was still raining quite heavily. by the time I fed the dogs at 4:45, the rain had stopped. When I got on the bike at 6:10, some of the water head run off. Not a bad ride at all, my shoes were just a little moist. Not much competition out there, 10 bikes at most during the entire ride to work.
Hiking 20:51 +130m
ahr:106 max:147
9:01 AM; Minneapolis City Center
Was one of only two who participated in the fire drill from my group. As I was walking donw the stairs from the 36th floor, I was thinking it would be much more fun to walk UP the 750 or so steps. Once we got to the gathering point at Target Center, I decided that if I would find the right door, I would head up the stairs again. I did find them and I did climb. Turns out that I had pretty much exactly the same time going up and going down. The difference was HR and sweat. Needed to change my shirt when I got back to 36, glad I had a spare at my desk. Garmin Fenix 2 very accurately tracked the elevation lost and gained, I checked by calculating after measuring a stair tread.
Running 30:23 3.45 km (8:48 / km) +25m 8:30 / km
ahr:105 max:135 shoes: Nike Air Pegasus+ 29 Trail WR
4:31 PM; Hamline Midway/Frogtown
12.5 °C; Cloudy
Cool weather. Makes the dogs happy and jumpy! Some running, some walking.
Biking Commuting 30:20 13.67 km (2:13 / km) +80m 2:09 / km
ahr:136 max:159 shoes: All-City Space Horse
3:51 PM; Hamline Midway/Como Park
13.5 °C; Cloudy
Cool weather ride home, nice to have the wind mostly on my tail.
Wednesday Oct 7, 2015 #
Biking Commuting 31:47 14.04 km (2:16 / km) +75m 2:12 / km
ahr:129 max:151 shoes: All-City Space Horse
6:32 AM; Minneapolis-St. Paul
6.5 °C; Clear
Cool but not cold. Long sleeves for morning ride, hands without gloves a little tingly. Anticipating t-shirt for the ride home. It's that time of the year when you see a variety of dress on the bike trail, between light, to medium, all the way to something that I would wear in January. Noticed someone riding ahead who seemed to have a largish musical instrument to her back. Think tuba or cello. When I caught up, it turned out to be a young woman with dreads that were tied up into something that was easily twice the size of her head. Pretty cool.
Biking Commuting 32:49 13.63 km (2:24 / km) +81m 2:20 / km
ahr:133 max:160 shoes: All-City Space Horse
3:51 PM; Hamline Midway/Como Park
17.0 °C; Partly cloudy
So much easier to get out of DT via 11th and 12th. Kept an even easy pace.
Hiking 37:05 [1] 3.42 km (10:51 / km) +23m 10:29 / km
ahr:90 max:107 shoes: Nike Air Pegasus+ 29 Trail WR
4:43 PM; Hamline Midway/Frogtown
17.0 °C; Partly cloudy
What can I say. Nice walk, relaxing after bike ride home and day at work. Very mild temps. I love the scents of fall and the dogs always find something to smell, too.
Tuesday Oct 6, 2015 #
Biking Commuting 27:06 12.53 km (2:10 / km) +62m 2:07 / km
ahr:131 max:158 shoes: All-City Space Horse
6:44 AM; Hamline/Midway to St. Louis Park
12.8 °C; Clear
I guess it wasn't the last day of commuting in short sleeves. 13 C is manageable. Nice ride in. Also faster getting into DT, since Portland is open again.
Running 30:28 3.15 km (9:40 / km) +22m 9:21 / km
ahr:98 max:130 shoes: Nike Air Pegasus+ 29 Trail WR
4:44 PM; Hamline Midway/Frogtown
20.9 °C; Clear
Part jog, part hike. Beautiful evening.
Biking Commuting 31:45 13.82 km (2:18 / km) +77m 2:14 / km
ahr:132 max:164 shoes: All-City Space Horse
3:55 PM; Hamline Midway/Como Park
20.7 °C; Clear
Awesome, my favorite entry and exit to the city is back in business. Posted a question in Metro Cycling FB group this morning and got a response to that effect. I am surprised, based on the progress, or rather lack thereof I observed last Wednesday.
Was passed by the young guy with a heavy duty touring bike who sometimes does so. I let him go but eventually caught up with him on the UMN Transit Way. We chatted a little, the touring bike is a steel frame a friend of his made. Looks heavy duty and has all the trappings for some serious touring. We parted ways at Snelling.
Running 1:04:35 8.33 km (7:45 / km) +274m 6:39 / km
ahr:145 max:167 shoes: Nike Air Pegasus+ 30
6:51 PM; Battle Creek West, St. Paul
16.2 °C; Clear
Perfect conditions for an intensive workout.
4 x 10:00 at Level 3/Anaerobic Treshold
Recovery till back to baseline
Cooldown
Fun group of people with a guest coach
Running 11:50 1.37 km (8:38 / km) +43m 7:28 / km
ahr:128 max:154 shoes: Nike Air Pegasus+ 30
6:35 PM; Battle Creek West, St. Paul
17.6 °C; Clear
Monday Oct 5, 2015 #
Biking Commuting 28:27 12.47 km (2:17 / km) +48m 2:14 / km
ahr:127 max:153 shoes: All-City Space Horse
6:39 AM; Hamline/Midway to St. Louis Park
8.8 °C; Clear
Cool fall morning, taking it easy on this first day back from paradise.
Hiking 38:46 [1] 3.57 km (10:52 / km) +23m 10:31 / km
ahr:94 max:118 shoes: Nike Air Pegasus+ 29 Trail WR
4:22 PM; Hamline Midway/Frogtown
16.7 °C; Clear
Dogs were eager to check if their urban wilds were still around after sampling St. Croix/Namekagon National Scenic Riverway last weekend. they were! Not quite the same, but we can be happy in the city, too!
Biking Commuting 17:46 6.09 km (2:55 / km) +64m 2:46 / km
ahr:132 max:152 shoes: All-City Space Horse
3:55 PM; Hamline Midway/Frogtown
16.6 °C; Clear
Post stress test cool down ride. Beautiful evening sun but a lot of dust being thrown up by cars and trucks.
Running 20:00 0.73 km (27:24 / km) +1m 27:13 / km
ahr:118 max:168 shoes: Nike Air Pegasus+ 30
3:26 PM; Regions Heart Center
Stress test to check out my calcified heart.
1. They attached the electrodes, took my blood pressure and put in a port to inject an ultrasound contrast medium (little bubbles, I am told)
2. A resting EKG, to establish a baseline.
3. An ultrasound of the heart, specifically the left ventrical, taking several pictures. (Thanks to the gods, I'm not pregnant, At my age, that would certainly not be healthy)
4. If anything had been found to be suspiciously abnormal, they would have paused to consult the cardiologist on duty. Everything looked fine.
5. On the treadmill. 4 x 3:00 intervals at increasing speed and incline. BP taken at 2:30 of each interval
6. One more 2:00 interval, solidly in L4, moving towards L5. They stopped me there because they needed to take another series of ultrasound pics of my heart, which has to be done very quickly because the contrast medium is exhaled within 2:00 and because they can't take the picture if someone's breathing uncontrollably. They did not know me.
7. Beautiful pictures taken of my left ventrical in action. They did not let me back on the treadmill as a reward, because
8. Another set of pics taken when my heart was back at rest, after another minute or so.
9. Port and electrodes removed, I could stand up and recover, walking slowly on the threadmill. One more BP taken which confirmed that I did not need immediate surgical intervention.
Pretty similar to VO2 max test.
Biking Commuting 40:13 16.96 km (2:22 / km) +119m 2:17 / km
ahr:132 max:158 shoes: All-City Space Horse
1:55 PM; Hamline Midway/Como Park
16.2 °C; Clear
Never know exactly how much time a new route will take. Since Google Maps for bikes estimated 1:03 hrs, I thought I better keep to it, just so I would have some time to relax before the stress test. At an easy pace, I did it in 0:40. A beautiful ride, less traffic than during rush hour.
Sunday Oct 4, 2015 #
Canoeing River 1:20:52 [1] 8.49 km (9:31 / km) +77m 9:07 / km
shoes: Galyan's Woodsman III
11:32 AM; Namekagon River
11.0 °C; Partly cloudy
Craig's mountain man breakfast in the Dutch Oven is always a hit. Went for a little hike and then took off. An easy paddle with some waterfowl, first in deeply cut valleys, then through riparian forests and floodplains. while I was getting over a log jam (one submerged log) Roux had to test the waters again. Not really a problem to get him in. Big scare when I couldn't find my car keys at McDowell Bridge Landing. Craig and David went to Cty K to check there. I could not imagine having lost them anywhere else. I texted that they should check near the sign where I did the self timer because I thought I had had them in the fanny pack with the camera. Sure enough, Craig found the under the sign. Big relief!
Hiking 16:13 [1] 0.82 km (19:47 / km) +20m 17:38 / km
shoes: Nike Air Pegasus+ 29 Trail WR
11:02 AM; Camp 16.5
10.3 °C; Partly cloudy
Showing my friends the blow-down on top of the bluff.